50 now and 50 later

50 Pull Ups
then
3 rds of
200M run
9 OHS 135/95
Finish
50 Pull Ups 

Hang in there

Part A
10-9-8-7-6-5-4-3-2-1
Hang cleans 155/105
KBS 2/1.5
100 m run after each set 

Part B
Mobility WOD 

Weekend of Fun 306 style

EMOM for 30 MIN 

1st minute - 4 HDST (4" deficit/flush)
2nd minute - 6 steps of lunge (3 per leg) with 185/125 lbs barbell 
3rd minute - 8 back squats 185/125 lbs barbell (from floor)
4tn minute - same as 1st
5th minute - same as 2nd
....
 

Twice the fun

10 Min time cap
3 RFT
15 Pwr Snatch 135/95
15 C2B Pull Ups

5 min rest

10 min time cap
2 RFT
20 thrusters 135/95
10 T2B 

The 100s

Complete the work in any order you wish, alternating between movements as desired,
100 WB 20/16
100 Burpees
100 KBS 1.5/1
100 Push Ups (elbows in)
100 Goblet Squats 1.5/1 

Strength day July 2013

Part A
Work Up to a heavy full clean

Part B
On the 2 minutes
Fr squats from the floor 285/205
2-4-6-8-6-4-2

Part C
Accessory work
Plank work
1 min Front
1 min each side
1 min rest

4 cycle met con

Part A
3 min on 90 sec off
4 RDS

8 BJ 24/20 (Pause at the top, reach full extension)
8 Push Press 115/85
8 sit ups 

Part B
Mobility WOD 

Run like hell

500 M run
25 deads 225/155
5 MU
400 M run
20 deads
4 MU
300M run
15 deads
3 MU
200M run
10 deads
2 MU
100M run
5 deads
1MU
 

Bruck

4 RFT
400 M run
24 Back squats 185/115 (from floor)
24 Push Jerks 135/ 95
One barbell per athlete 

Partner Chipper

Accumulate as may reps as possible at each station:
One athlete working at a time, only one set of equipment per team of two
 

3 Rounds

90 sec on 30 sec off
1. 95/65lbs thrusters
2. 95/65 lbs SDHP
3. Steps of lunge with barbell 95/65 
4. 20#/14# Wall Ball
5. 20"/16" BJ 

Heavy cleans? or heavy jerks?

On the 90 seconds
1 MU
Clean and Jerk ladder
starting weight Rx 205/115 or 70% of 1 RM
add 10bls after each successful attempt
10 RDS

Part B:
Mobility WOD

More deficit

Part A: Establish deepest deficit handstand

Part b:   200M run
              30 Air Squats 
              8 HDST 4" deficit/flush
              5RFT

Part C: Mobility WOD 
Calf Smash 

Delightful

Part A:
15 Deads 315/205
15 C2B Pull ups
4 RDS

Part B:
Annie
50-40-30-20-10
DU and Sit Ups 

Part C:
Mobility WOD

Heavy Snatch

Part A : Work up to a heavy snatch - 85% of 1 RM

Part B:
5-3-2-1
Full Snatch 185/110
MU 

Part C:
1000M Row 

Sweet Jebus!

200M run
15 WB
10 Hang cleans 155/105
7 RFT
 

Arnie

"Arnie"
21 TGU right arm
50 swings
21 OHS left arm
50 swings
21 OHS right arm
50 swings
21 TGU left arm

All done with a 2/1.5 KB 

I love thrusters

Part A
Establish 1 rep max thruster from the rack

Part B
12 min AMRAP
3,3,6,6,9,9,12,12,15,15....
115lbs/85 lbs thrusters
20"/24" BJ 

90 sec on 30 sec off

Part A :
90 sec to complete, 30 sec rest
Run 100 M
9 KBS 2/1.5
AMRAP T2B
score is T2B
10 RDS

Part B:
Mobility WOD
Super Rack

Luce June 2013

3 RFT
1 KM run
10  MU
100 Squats 

Lift Big

Part A : Push Press 5-3-2-1-1, 8 strict pull ups between sets
             Dead Lift 5-3-2-1-1

Part B: Mobility WOD 
            "Becoming a supple leopard"